{"id":62574,"date":"2026-03-19T21:22:35","date_gmt":"2026-03-19T21:22:35","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=62574"},"modified":"2026-03-30T21:42:45","modified_gmt":"2026-03-30T21:42:45","slug":"understanding-ibs-abdominal-pain-cramping","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/understanding-ibs-abdominal-pain-cramping\/","title":{"rendered":"Understanding IBS Abdominal Pain &amp; Cramping"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>(How You Can Take Back Control)<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Living with irritable bowel syndrome (IBS) often means navigating a body that&nbsp;doesn\u2019t&nbsp;always feel predictable or safe.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For some, the main struggle is bloating or bathroom urgency. For many others,&nbsp;it\u2019s&nbsp;the abdominal pain and cramping- the kind of discomfort that can derail a workday, interrupt sleep, or make it hard to trust plans&nbsp;you\u2019ve&nbsp;made.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This article walks through why IBS pain happens, how it can overlap with other conditions, what tends to spark it, and ways to manage it day to day.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What IBS Abdominal Pain and Cramping Feels Like<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">IBS pain can vary a lot. Descriptions of one\u2019s pain can look like any of the following:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cramping<\/strong>: Wave-like squeezing or tightening, that may come with the urge to have a bowel movement, or after having a bowel movement&nbsp;<\/li>\n\n\n\n<li><strong>Aching or gnawing pain<\/strong>: A steady, dull pain or constant background ache that may ramp up with meals, stress, or sometimes may seem to come on without any cause at all&nbsp;<\/li>\n\n\n\n<li><strong>Sharp or stabbing sensations<\/strong>: Sudden, intense jabs of pain, sometimes in specific spots (like the lower left abdomen for example), or around the upper or lower abdomen,&nbsp;centred&nbsp;around the naval area, or&nbsp;all&nbsp;the above (see below section covering location of pain)&nbsp;<\/li>\n\n\n\n<li><strong>Pain linked to bowel movements<\/strong>:&nbsp;Typically,&nbsp;worse just before or during a bowel movement, and at times, improved (at least partly) after passing stool or gas&nbsp;<\/li>\n\n\n\n<li><strong>Pain with bloating:&nbsp;<\/strong>Pain that comes with the feeling of pressure or fullness&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Typical patterns that people notice:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Worse pain after larger meals or certain foods&nbsp;<\/li>\n\n\n\n<li>Worse during constipation (hard, infrequent stools) or diarrhea flares&nbsp;<\/li>\n\n\n\n<li>Fluctuates in intensity over hours or days rather than constant, unchanging pain&nbsp;<\/li>\n\n\n\n<li>Can be influenced by stress, anxiety, hormonal cycles, body&nbsp;positioning&nbsp;and\/or exercise&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">IBS pain&nbsp;feels real and can be severe for some people- even if tests look \u201cnormal.\u201d The difference between symptoms and test results is part of why IBS can be so frustrating&nbsp;not only to diagnose, but to manage.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why IBS Causes Pain, and Where It Shows Up<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">IBS pain is often the result of several overlapping mechanisms rather than a single cause.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Visceral Hypersensitivity (Sensitive Gut Nerves)<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In IBS, the nerves in the digestive tract are extra sensitive. Normal levels of stretch from gas or stool, which many people barely notice, can feel&nbsp;painful. Signals travelling from the gut to the brain are amplified, and the brain may interpret ordinary digestive activity as a potential \u201cthreat.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is part of the gut\u2013brain connection: your gut sends&nbsp;signals,&nbsp;your brain interprets them, and, in IBS, that interpretation can be overly alarmed, turning mild sensations into severe pain.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Altered Motility (How the Gut Moves)<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The intestines move food, fluid, and gas forward using rhythmic contractions called \u201cperistalsis\u201d.&nbsp;In IBS, contractions can be uncoordinated, which can result in changes in the speed that the gut moves contents forward:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Slow&nbsp;movement (more common in IBS Constipation) can lead to stretching, build-up of gas and stool, and increased pain.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Rapid movement (more common in IBS Diarrhea) can lead to frequent, urgent, painful bowel movements&nbsp;<\/li>\n\n\n\n<li>Slowed movement that cycles with rapid, or multiple, bowel movements (constipation to diarrhea, such as in IBS Mixed)&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Motility issues can also be influenced by certain medications, autonomic nervous system issues, connective tissue disorders, and pelvic floor dysfunction- just to name a few<em>.&nbsp;<\/em>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3.&nbsp;<\/strong><a href=\"https:\/\/journals.lww.com\/ajg\/fulltext\/2020\/02000\/acg_clinical_guideline__small_intestinal_bacterial.9.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Microbiome changes<\/strong><\/a>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The gut microbiome (bacteria and other microbes in the gut) can look different in IBS. Some people with IBS&nbsp;may also have gut microbial imbalances, which may lead to distension, excess gas production, abdominal pain, and altered bowel habits (diarrhea, constipation, or both). Managing this imbalance may also improve pain.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Immune, Histamine, and Mast Cell Activity<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Even when colonoscopies look \u201cnormal\u201d,&nbsp;immune changes may be present in IBS. Mast cells (immune cells) can be increased and\/or more reactive near gut nerves in some people with IBS. Mast cells release substances, like&nbsp;<a href=\"https:\/\/med.virginia.edu\/ginutrition\/wp-content\/uploads\/sites\/199\/2020\/06\/Mast-Cell-Activation-Syndrome-2-June-2020.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">histamine,<\/a>&nbsp;that can increase sensitivity of gut nerves and lead to changes in motility, which may further contribute to IBS pain.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In people with mast cell activation syndrome (MCAS) or histamine intolerance, symptoms can include abdominal pain or bowel changes&nbsp;by&nbsp;consuming certain foods, stress, temperature changes, or hormones, and non-digestive symptoms like flushing, hives, headaches, brain fog, or lightheadedness.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Overlapping Conditions: Pelvic Floor, Connective Tissue, Endometriosis<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">IBS often coexists with other conditions that affect pain and gut function, such as:&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pelvic floor dysfunction<\/strong>:&nbsp;Muscles of the pelvic floor can be too tight, poorly coordinated, or weak. This can cause pain with bowel movements, rectal pain, incomplete emptying, skinny \u201cpencil-like\u201d stools, or a feeling of \u201cblockage\u201d.&nbsp;&nbsp;&nbsp;\n<ul class=\"wp-block-list\">\n<li>Note: Several of the above symptoms can also be present in certain cancers of the bowel. Be sure to include any relevant points in your discussion about your digestive health with your family doctor.&nbsp;<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Connective tissue disorders<\/strong>&nbsp;(such as hypermobile Ehlers-Danlos syndrome): Looser connective tissue can affect how the gut is supported and how it moves. This can result in motility changes, and contribute to bloating, constipation, diarrhea, and abdominal pain.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Endometriosis<\/strong>: Endometrial-like tissue growing outside the uterus can involve or irritate the bowel. Symptoms can include severe pelvic or abdominal pain around periods, painful bowel movements, cramping, constipation, or diarrhea.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These conditions&nbsp;don\u2019t&nbsp;cancel out&nbsp;IBS, but they can layer on top of it, adding more pain pathways.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Where IBS Pain Shows Up<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Common locations:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lower abdomen (around or below the belly button)&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Left lower side (often associated with the sigmoid colon)&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Right lower side (though this area also overlaps with other conditions, so, as always,&nbsp;new&nbsp;or severe symptoms should be assessed by your healthcare provider)&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Sometimes diffuse, or \u201call over\u201d the abdomen&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tip: Pain that moves around, changes with bowel movements, and has \u201cgood and bad days\u201d is more typical of IBS than a single, fixed spot&nbsp;that\u2019s&nbsp;always the same.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Common Activators for IBS Abdominal Pain<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">IBS pain often has identifiable (though not always predictable) causes. Common ones include:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Food<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">FODMAPs are poorly absorbed carbohydrates that are fermented by our trillions of gut bacteria, pulling in water and gas. For someone with IBS, stretching of the intestine and byproducts of fermentation can bring about pain and cramping. FODMAPs can be found in foods like:&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Onions, garlic&nbsp;<\/li>\n\n\n\n<li>Apples, pears, certain stone fruits&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Wheat, rye&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Beans, lentils, chickpeas&nbsp;<\/li>\n\n\n\n<li>Certain sweeteners: sorbitol, mannitol, xylitol, high fructose corn syrup&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Note: At present,&nbsp;<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11308120\/\" target=\"_blank\" rel=\"noreferrer noopener\">enzyme blends that digest certain FODMAPs subgroups<\/a>&nbsp;(lactose,&nbsp;fructans, and GOSs) are commercially available.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other potential IBS pain catalysts:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Large meals or eating very quickly (with insufficient chewing)&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>High-fat meals&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Caffeine and alcohol, which can alter motility and sensitivity&nbsp;&nbsp;&nbsp;<\/li>\n\n\n\n<li>Spicy foods or very acidic foods can be irritating for some people&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Bowel Habits<\/strong>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Constipation: Hard, infrequent stools stretch the colon and may bring about stronger contractions. Straining and incomplete emptying may worsen pain.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Diarrhea: Rapid transit and&nbsp;possibly sugar&nbsp;or fat malabsorption can lead to strong, painful intestinal spasms.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pelvic floor dysfunction: See section above&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Gut\u2013Brain and Hormonal Signals<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Stress, anxiety, and poor sleep may affect IBS pain through the&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33315591\/\" target=\"_blank\" rel=\"noreferrer noopener\">gut-brain axis<\/a>. They can alter motility and heighten awareness of gut signals.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hormonal shifts can also alter motility and pain sensitivity.&nbsp;<a href=\"https:\/\/www.frontiersin.org\/journals\/medicine\/articles\/10.3389\/fmed.2022.914356\/full\" target=\"_blank\" rel=\"noreferrer noopener\">Many women notice flares<\/a>&nbsp;in the days before and during their period, for example.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>IBS Pain vs. Red-Flag Pain<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">IBS pain is common and typically chronic, but not all abdominal pain is IBS\u2014and some patterns&nbsp;warrant&nbsp;urgent or at least&nbsp;timely&nbsp;medical review.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.&nbsp;<\/strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33315591\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Features More Typical of IBS Pain<\/strong><\/a>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ongoing for at least 3 months,&nbsp;perhaps&nbsp;longer&nbsp;<\/li>\n\n\n\n<li>Fluctuates, with some days better than others&nbsp;<\/li>\n\n\n\n<li>Linked to bowel movements, meals, or stress at least some of the times&nbsp;<\/li>\n\n\n\n<li>Often improves at least partially after passing stool or gas&nbsp;<\/li>\n\n\n\n<li>IBS symptoms usually come and go, rather than progressively worsening week after week.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Not associated with major red flags such as unintentional weight loss or fever, or other red flag features noted below&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Red Flag Features<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You should&nbsp;seek&nbsp;prompt medical attention if you experience:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Unintentional weight loss&nbsp;<\/li>\n\n\n\n<li>Blood in the stool (red, maroon, or black\/tarry)&nbsp;<\/li>\n\n\n\n<li>Persistent vomiting, especially if you cannot keep fluids down&nbsp;<\/li>\n\n\n\n<li>New, severe, or rapidly worsening pain, especially if constant&nbsp;<\/li>\n\n\n\n<li>Severe cramping and bloating with little or no gas or stool passing&nbsp;<\/li>\n\n\n\n<li>Progressive abdominal distension and pain&nbsp;<\/li>\n\n\n\n<li>Fever, chills&nbsp;<\/li>\n\n\n\n<li>Night-time symptoms that wake you regularly (such as the need to have a bowel movement)&nbsp;<\/li>\n\n\n\n<li>A sudden change in bowel habits, particularly after age 40-50&nbsp;<\/li>\n\n\n\n<li>Family history of bowel cancer, inflammatory bowel disease (Crohn\u2019s, ulcerative colitis), and celiac disease&nbsp;<\/li>\n\n\n\n<li>Severe pelvic\/abdominal pain around periods, pain with intercourse, or difficulty with fertility&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">IBS and serious conditions can coexist. New or evolving symptoms deserve a fresh assessment, even if you were diagnosed with IBS years ago.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Abdominal Pain Is Treated, and Why Stress Management Helps<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s&nbsp;no single IBS pain \u201ccure\u201d,&nbsp;but a combination of approaches can significantly reduce pain for many people.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><em>Addressing The Gut Side<\/em><\/strong>&nbsp;<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Dietary modification&nbsp;<\/strong>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A structured,&nbsp;short-term&nbsp;low FODMAP trial can reduce gas and pain for many people with IBS.&nbsp;<\/li>\n\n\n\n<li>Identifying and moderating personal food \u201ctroublemakers\u201d may also help (such as adjusting meal size, fat content, added sugars\/sweeteners ending in \u201c-tol\u201d,&nbsp;caffeine, alcohol, spice)&nbsp;<\/li>\n\n\n\n<li>Work with a digestive-focused dietitian to&nbsp;strategically and safely modify your diet&nbsp;as little as needed, if indicated&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Managing altered bowel habits<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This can include:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gradually introducing&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33315591\/\" target=\"_blank\" rel=\"noreferrer noopener\">soluble, low-fermenting&nbsp;fibre<\/a>&nbsp;with ample fluids&nbsp;<\/li>\n\n\n\n<li>Laxatives or glycerin suppositories for constipation-predominant IBS, and antidiarrheal for diarrhea-predominant IBS, may help improve bowel movements with guidance from your healthcare provider&nbsp;<\/li>\n\n\n\n<li>Pelvic floor physical therapy can help with managing pelvic floor dysfunction&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Medications and supplements<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Your healthcare provider may suggest:&nbsp;&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Peppermint oil (enteric-coated) to relax the smooth muscles&nbsp;<\/li>\n\n\n\n<li>Antispasmodics to reduce cramping&nbsp;<\/li>\n\n\n\n<li>Prescription IBS medications&nbsp;<\/li>\n\n\n\n<li>Specific probiotic strains with good research, that have been found to improve pain and\/or stool consistency&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/journals.lww.com\/ajg\/fulltext\/2020\/02000\/acg_clinical_guideline__small_intestinal_bacterial.9.aspxv\" target=\"_blank\" rel=\"noreferrer noopener\">Courses of antibiotics (such as rifaximin)<\/a>&nbsp;to address symptoms related to gut microbiome imbalances&nbsp;<\/li>\n\n\n\n<li>Neuromodulators to address gut-nerve sensitivity and pain&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Addressing comorbidities<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Work with your healthcare provider in addressing conditions overlapping with IBS.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em><strong>Addressing the gut-brain connection<\/strong>&nbsp;<\/em><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>Because IBS is closely tied to how the gut and brain communicate, therapies targeting the nervous system can&nbsp;<\/em><\/strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27397586\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><em>significantly&nbsp;help reduce pain associated with&nbsp;IBS<\/em><\/strong><\/a><strong><em>&nbsp;and&nbsp;have fewer potential side effects than medications or supplements.<\/em><\/strong><strong>&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Helpful approaches include:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Gut-directed cognitive behavioral therapy (CBT)<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">CBT helps reframe catastrophic thoughts, reduce fear of symptoms, and retrain the brain\u2019s response to gut sensations.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Gut-directed hypnotherapy<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This practice uses imagery and deep relaxation to calm the autonomic nervous system and has been&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27397586\/\" target=\"_blank\" rel=\"noreferrer noopener\">shown in studies<\/a>&nbsp;to improve IBS pain and overall symptoms.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Mindfulness and nervous system regulation<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Practices like slow diaphragmatic breathing, progressive muscle relaxation, gentle&nbsp;yoga&nbsp;or other calming movement can help lower the baseline \u201cthreat\u201d level in the nervous systems and reduce pain&nbsp;perception.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This does not mean that the pain is \u201cpsychological\u201d, but&nbsp;acknowledged that pain is both a gut event and a nervous system event, and we can work to support both.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ways to Support the Pain Day-to-Day<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Beyond formal treatments, practical day-to-day strategies can help make IBS pain more manageable.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Tracking Patterns (Briefly and Strategically)<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A short, time-limited symptom diary (e.g., 1 week) can help you and your care team see patterns without becoming overwhelming:&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What to track:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pain: timing, intensity, location, character (crampy, sharp, dull)&nbsp;<\/li>\n\n\n\n<li>Food: rough notes on what and when you eat, such as general contents, especially FODMAPs, fat, caffeine, alcohol&nbsp;<\/li>\n\n\n\n<li>Bowel movements: frequency and consistency (<a href=\"https:\/\/cdhf.ca\/en\/is-my-poop-healthy-normal\/\" target=\"_blank\" rel=\"noreferrer noopener\">The&nbsp;Bristol Stool Chart<\/a>&nbsp;can help you understand your stools better)&nbsp;<\/li>\n\n\n\n<li>Sleep, stress level, exercise, menstrual cycle&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">This can be useful for spotting potentially troublesome combinations (such as large late dinners + poor sleep + high stress),&nbsp;identifying&nbsp;patterns that distinguish IBS flares from other conditions, and providing information to share with your doctor, dietitian, or therapist.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note: If you are finding the above tracking too overwhelming, you may prefer to simply note foods and beverages you had the day before and during one \u201cgood day\u201d and before and during one \u201cbad day\u201d which can still provide good information that you can bring to your healthcare provider.&nbsp;CDHF also offers a <a href=\"https:\/\/cdhf.ca\/en\/how-to-use-cdhfs-myibs-app\/\" target=\"_blank\" rel=\"noreferrer noopener\">free app<\/a> to help track.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Physical Comfort Measures<\/strong>&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gentle heat: Use heat packs of hot water bottles (warm, not scalding) on the abdomen to soothe cramps&nbsp;<\/li>\n\n\n\n<li>Gentle movement: Walking, stretching, or yoga can reduce gas-related pain and improve motility. Certain positions (knees-to-chest, child\u2019s pose, lying on the left side) can help ease cramps.&nbsp;<\/li>\n\n\n\n<li>Comfortable clothing: Avoid tight waistbands or restrictive clothing on high-pain days. Choose soft, stretchy clothes to reduce pressure on your abdomen.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Planning Around Flares<\/strong>&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">For predictable flare windows, like menstruation, specific work patterns, and high-stress periods:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take extra&nbsp;breaks&nbsp;if possible, find time for gentle movement&nbsp;<\/li>\n\n\n\n<li>If you have plans in the evening, try lighter, easier-to-digest meals earlier in the day if your symptoms tend to be worse in the evening&nbsp;<\/li>\n\n\n\n<li>If possible, aim for less socially or physically demanding commitments&nbsp;<\/li>\n\n\n\n<li>Prepare a simple script if you feel comfortable sharing, such as \u201cI have a chronic gut condition that can cause unpredictable&nbsp;pain. I may need to sit out or take a break.\u201d&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Takeaway<\/strong>&nbsp;<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">IBS abdominal pain and cramping&nbsp;can be&nbsp;the result of a sensitive gut, altered motility, gut microbiome changes, and possible overlapping conditions.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Helpful steps often include a combination of:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Working with a digestive-focused clinician or dietitian to refine diet and bowel routines&nbsp;<\/li>\n\n\n\n<li>Discussing targeted medications or supplements with your healthcare&nbsp;professional&nbsp;<\/li>\n\n\n\n<li>Exploring gut-brain therapies such as CBT or gut-directed hypnotherapy&nbsp;<\/li>\n\n\n\n<li>Screening for and addressing comorbidities when indicated&nbsp;<\/li>\n\n\n\n<li>Using practical day-to-day strategies for comfort and planning&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If IBS symptoms are affecting your daily life, consider speaking with a healthcare professional. Your care team may include a doctor, registered dietitian, pelvic floor physiotherapist, or mental health professional familiar with IBS. With the right support, many people find they can better manage their symptoms and feel more in control.&nbsp;<\/p>\n\n\n<figure class=\"wp-block-ub-image size-large\" id=\"ub-image-\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/03\/V1-Mar18-EN-Understanding-IBS-Abdominal-Pain-Cramping-1.webp\" alt=\"\" class=\"wp-image-1 lazyload\" style=\"\"><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/03\/V1-Mar18-EN-Understanding-IBS-Abdominal-Pain-Cramping-1.webp\" alt=\"\" class=\"wp-image-1 lazyload\" style=\"\"><\/noscript><\/figure>\n\n<div style=\"gap: 20px\" class=\"align-button-center ub-buttons orientation-button-row ub-flex-wrap wp-block-ub-button\" id=\"ub-button-f7c1ee14-c813-42c7-814d-d53e92952b41\"><div class=\"ub-button-container\">\n\t\t\t<a href=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/03\/V1-Mar18-EN-Understanding-IBS-Abdominal-Pain-Cramping-1.pdf\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ub-button-block-main   ub-button-flex\" role=\"button\" style=\"--ub-button-background-color: #313131; --ub-button-color: #ffffff; --ub-button-border: none; --ub-button-hover-background-color: #313131; --ub-button-hover-color: #ffffff; --ub-button-hover-border: none; padding-top: 10px; padding-right: 10px; padding-bottom: 10px; padding-left: 10px; border-top-left-radius: 10px;; border-top-right-radius: 10px;; border-bottom-left-radius: 10px;; border-bottom-right-radius: 10px;; \">\n\t\t\t\t<div class=\"ub-button-content-holder\" style=\"flex-direction: row\">\n\t\t\t\t\t<span class=\"ub-button-block-btn\">Download Infographic &#8220;Understanding IBS Abdominal Pain &amp; Cramping&#8221;<\/span>\n\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div><\/div>\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block\"><p><p><span style=\"background-color:rgb(255,255,255);color:rgb(0,0,0);\"><strong>This resource was made possible due to an unrestricted educational grant for IBS Awareness Month from IBgard and Florastor.<\/strong><\/span><\/p><\/p><div class=\"sponsor-details\"><div class=\"photo\" >\n<a target=\"_blank\" href=\"https:\/\/www.madewithnestle.ca\/natures-bounty-ibgard\/ibgard-12-count.html\"><img decoding=\"async\" class=\"lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/IBGard2.webp\"  \/><noscript><img decoding=\"async\" class=\"lazyload\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/IBGard2.webp\"  \/><\/noscript><\/a>\n<\/div>\n        <div class=\"photo\" >\n<a target=\"_blank\" href=\"https:\/\/www.florastor.ca\/?utm_source=CDHF&#038;utm_medium=disp&#038;utm_campaign=ca-en-sb-edu-referral-2025-12-os-CDHFarticles\"><img decoding=\"async\" class=\"lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/10\/Florastor-2024-Logo.webp\"  \/><noscript><img decoding=\"async\" class=\"lazyload\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/10\/Florastor-2024-Logo.webp\"  \/><\/noscript><\/a>\n<\/div>\n        <\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Resources<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Nabi MY,&nbsp;Nauhria&nbsp;S, Reel M, Londono S,&nbsp;Vasireddi&nbsp;A,&nbsp;Elmiry&nbsp;M, Ramdass PVAK. Endometriosis and irritable bowel syndrome: A systematic review and meta-analyses. Front Med (Lausanne). 2022 Jul&nbsp;25;9:914356.&nbsp;doi: 10.3389\/fmed.2022.914356. PMID: 35957857; PMCID: PMC9357916.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Lacy, Brian E. PhD, MD, FACG1; Pimentel, Mark MD, FACG2; Brenner, Darren M. MD, FACG3; Chey, William D. MD, FACG4; Keefer, Laurie A. PhD5; Long, Millie D. MDMPH, FACG (GRADE Methodologist)6;&nbsp;Moshiree, Baha MD, MSc, FACG7. ACG Clinical Guideline: Management of Irritable Bowel Syndrome. The American Journal of Gastroenterology 116(1):p&nbsp;17-44, January 2021. | DOI: 10.14309\/ajg.0000000000001036&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Peters SL, Yao CK, Philpott H, Yelland GW, Muir JG, Gibson PR.&nbsp;Randomised&nbsp;clinical trial: the efficacy of gut-directed hypnotherapy is&nbsp;similar to&nbsp;that of the low FODMAP diet for the treatment of irritable bowel syndrome. Aliment&nbsp;Pharmacol&nbsp;Ther. 2016 Sep;44(5):447-59.&nbsp;doi: 10.1111\/apt.13706.&nbsp;Epub&nbsp;2016 Jul 11. PMID: 27397586.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Singh, Prashant MD1; Tuck, Caroline PhD2; Gibson, Peter R. MD3; Chey, William D. MD1. The Role of Food in the Treatment of Bowel Disorders: Focus on Irritable Bowel Syndrome and Functional Constipation. The American Journal of Gastroenterology 117(6):p&nbsp;947-957, June 2022. | DOI: 10.14309\/ajg.0000000000001767&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Lindberg G, Mohammadian G. Loose ends in the differential diagnosis of IBS-like symptoms. Front Med (Lausanne). 2023 Jul&nbsp;6;10:1141035.&nbsp;doi: 10.3389\/fmed.2023.1141035. PMID: 37484861; PMCID: PMC10357384.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Nelson AD,&nbsp;Mouchli&nbsp;MA, Valentin N, Deyle D,&nbsp;Pichurin&nbsp;P, Acosta A, Camilleri M. Ehlers Danlos syndrome and gastrointestinal manifestations: a 20-year experience at Mayo Clinic.&nbsp;Neurogastroenterol&nbsp;Motil. 2015 Nov;27(11):1657-66.&nbsp;doi: 10.1111\/nmo.12665.&nbsp;Epub&nbsp;2015 Sep 16. PMID: 26376608.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>Pimentel M, Saad RJ, Long MD, Rao SSC. ACG Clinical Guideline: Small Intestinal Bacterial Overgrowth.&nbsp;Am&nbsp;J Gastroenterol. 2020 Feb;115(2):165-178.&nbsp;doi: 10.14309\/ajg.0000000000000501. PMID: 32023228.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"8\" class=\"wp-block-list\">\n<li>Gearry&nbsp;R, Skidmore P, O\u2019Brien L, Wilkinson T, Nanayakkara W. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology. Published online June 2016:131. doi:10.2147\/ceg.s86798&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"9\" class=\"wp-block-list\">\n<li>Mast Cell Activation Syndrome \u2013 What it Is and&nbsp;Isn\u2019t, Practical Gastro, June 2020 by Parrish, CR&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"10\" class=\"wp-block-list\">\n<li>Hrubisko M, Danis R,&nbsp;Huorka&nbsp;M,&nbsp;Wawruch&nbsp;M. Histamine Intolerance-The More We Know the Less We Know. A Review. Nutrients. 2021 Jun 29;13(7):2228.&nbsp;doi: 10.3390\/nu13072228. PMID: 34209583; PMCID: PMC8308327.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"11\" class=\"wp-block-list\">\n<li>Preston K,&nbsp;Krumian&nbsp;R,&nbsp;Hattner&nbsp;J, de Montigny D, Stewart M, Gaddam S. Lactobacillus acidophilus CL1285, Lactobacillus casei LBC80R and Lactobacillus&nbsp;rhamnosus&nbsp;CLR2 improve quality-of-life and IBS symptoms: a double-blind,&nbsp;randomised, placebo-controlled study.&nbsp;Benef&nbsp;Microbes. 2018 Sep 18;9(5):697-706.&nbsp;doi: 10.3920\/BM2017.0105.&nbsp;Epub&nbsp;2018 Jun 11. PMID: 29888656.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"12\" class=\"wp-block-list\">\n<li>Ochoa KC, Samant S, Liu A,&nbsp;Duysburgh&nbsp;C, Marzorati M, Singh P,&nbsp;Hachuel&nbsp;D, Chey W, Wallach T. In Vitro Efficacy of Targeted Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols Enzymatic Digestion in a High-Fidelity Simulated Gastrointestinal Environment. Gastro Hep Adv. 2022 Oct 31;2(3):283-290.&nbsp;doi: 10.1016\/j.gastha.2022.10.011. PMID: 39132653; PMCID: PMC11308120.&nbsp;<\/li>\n<\/ol>\n\n\n\n<ol start=\"13\" class=\"wp-block-list\">\n<li>Canadian Digestive Health Foundation. (n.d.). Is my poop healthy&nbsp;&amp; normal? https:\/\/cdhf.ca\/en\/is-my-poop-healthy-normal\/&nbsp;<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>(How You Can Take Back Control)&nbsp; Living with irritable bowel syndrome (IBS) often means navigating a body that&nbsp;doesn\u2019t&nbsp;always feel predictable or safe.&nbsp; For some, the main struggle is bloating or bathroom urgency. For many others,&nbsp;it\u2019s&nbsp;the abdominal pain and cramping- the kind of discomfort that can derail a workday, interrupt sleep, or make it hard to [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":62558,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"cdhf2022_sponsors_meta":[],"footnotes":""},"categories":[60],"tags":[53],"class_list":["post-62574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-tags-ibs"],"acf":{"article_writer":[58153]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2026\/03\/IBS-abdominal-pain-cramping.png","author_info":{"display_name":"Ann Lukey","author_link":"https:\/\/cdhf.ca\/en\/author\/ann-lukey\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Understanding IBS Abdominal Pain &amp; Cramping - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"Understanding IBS Abdominal Pain &amp; 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